anxiety

[chsayer]

really want to get up and get going but keep talking myself out of it. any tips to overcome my nervousness over going outside to run? total beginner here

[Peskymousie]

The first step is always the hardest I think. Think of it like this. One step it's just one step.

It does not matter what you look like. It does not matter how fast or slow you are. It does not matter. The only thing that matters is your first step.

You are ready to take it. Go boldly outside.

[Bazza1234 Graduate]

Bit hard to advise you -- what are you anxious/nervous about??? This running isn't especially life threatening - and they don't give you a test - pass/fail after every run.

Stop thinking - and RUN!!!

[chsayer in reply to Bazza1234]

thats exactly my issue, I just cant seem to build up the confidence to just go out and give it a go, its only me stopping myself

[Bazza1234 Graduate in reply to chsayer]

How about trying this - put your shoes on and go out the door ( this is probably the hardest part) - then do "something" - walk , run, run/walk - whatever comes to your head -- but do it with no goal at all in mind - no distance or time goal - just do whatever you want , and when you no longer want any more , walk home. When you get home, I am sure that you will get a feeling of satisfaction -- you can't "fail" because you had no particular goal.

Most of us put too much pressure upon ourselves!!

[mfamilias Graduate]

"It's only me stopping myself". You've got your answer there! So who's going to win this battle? The interior gloom bunny who tells you you've failed before you start? Or the real you that wants to get out there but doesn't dare to put the naysaying gremlin in the understairs cupboard, because for some strange reason you think you could fail? You CANNOT fail a run. If you get out there, however much you do, whatever the speed, you have succeeded because the first real challenge to meet is changing your way of thinking. THEN you put one foot in front of the other, and you RUN. You can do it. YOU CAN.

[RD001 Graduate]

If you're a woman would it help to think about the other women that you're helping by getting out to exercise? I was embarrassed about my size (obese bmi 33) but thought if I don't go out then I'm not helping myself, my family and other women. My bmi is now 31 and I'm about to graduate. I used to go out v early so others couldn't see me. How I think, what the hell?

Go for it!!!

#thisgirlcan

[Hidden]

Yes, just think about the anxiety of staying indoor forever instead and decide would you prefer the view of indoors or the view outside. The main thing is get out and do something.

[Realfoodieclub Graduate]

The first step is always the hardest as they say, I built up to it for weeks. The day before I got all my running gear ready and told myself a time I would be taking the first steps out the front door. Then I spent the next 24 hours imagining how I would feel as a runner. When I stepped out the door for the first time as well as nerves I was excited and that was what helped me take my first steps. Be brave and you will be surprised it gives you quite a rush and make you feel like a kid again. Go on you have to give it a go.

[Lost_property Graduate]

Stop talking yourself out of it and talk yourself into it. Try to push the negative away and be positive. Tell yourself it only 20mins and for that amount of time the rewards are worth it. You have no real excuses not to do it and lots to gain from doing it.

So get your running gear on, get out the door and just do it

[dagshar Graduate]

I know that it is hard to ft started but the programme is designed to take the anxiety out of it all by being made up if small manageable steps. Get your shoes on, go out and get acquainted with Laura and see how it goes. What's the worst that could happen? If you don't like it you can always turn round and go home...but you will feel an awesome sense of achievement after the first session! I don't know anything about you, but if you have read our posts you will know that a lot of us are not young, sporty types - we are getting sportier and fitter only now because we stepped out that first time some months ago! So if we can do it, so can you! All the best.

[Hidden]

Sometimes it helps to walk your running route as a sort of rehearsal. I used to do this the night before in the beginning of couch to 5k. Also lay out your running clothes, shoes, earphones and a glass of water ready for the morning. Then when you wake up, before you have too much time to talk yourself out of it, just get ready and go out. Then, the more you do it, the easier it'll get. Lots of luck

[loubee33 Graduate]

I never for a second thought I would run outside. I did though and I never looked back. First of all think about why you are nervous? Is it because of what people might think or say. I figured that unless they were running next to me that I was being much more active and better than them because I was not sitting on the couch.

Secondly I was quite worried about running on my own as a female. I started running in my local park and as I got in there I would scan the horizon for whoever else was in there. I love to see lots of dog walkers and I avoid secluded parts of the park.

Go for it!

[cFinn]

I had similar anxiety, although it was around going to the gym. The interesting thing i discovered was that most people either couldn't care less about what your doing or respect the hell out of you for doing something they couldn't do. After a couple of weeks it just becomes normal, you might start bumping into people who do their routines at the same time and make some friends...

I don't know if there is a running network at your local sports center, we have this up in Glasgow and that seems like a really great idea for new runners. I wish i had realised that my gym membership included this before i started c25k on my own! I'll be using it when the next block starts to transistion from c25k on the treadmill to outdoors.

[Kellywillow Graduate]

Here's what I told myself:

"I'm only running for 1 minute"

"I can stop any time I want to if it gets too bad"

"There are so many people running these days in all shapes and sizes no-one takes any notice of another runner"

"I'll only be out for half an hour - that's only half an hour out of my whole life - what have I got to lose?"

"If I absolutely hate it, I never have to do it again"

Anxiety and me are old friends - just give it a go. I got such a feeling of achievement when I had done the first session of week 1 that it gave me the 'oomph' to do the next one ... and the next one ... etc

Listen to Laura and just give it a go.

[Kellywillow Graduate in reply to Kellywillow]

Oh, and a PS - I still get a buzz out of seeing 'Graduate' next to my name! Who'd have thought it?? Me, a graduate?!! I still don't go fast, I don't always do the full half hour, but I just enjoy it and keep going. Go on, surprise yourself.

[cFinn in reply to Kellywillow]

Those quotes sound very familiar I think I used them for the first few weeks then I found my little running bubble then nothing was going to stop me.

[Two_Left_Skis Graduate in reply to Kellywillow]

This is pretty much on it for me; I'd been meaning to start C25k for a couple of years and never quite managed it.

the other thing I would add is that many, many other people have followed this programme successfully...although this becomes more important to remember in later weeks as the runs get longer.

I also did my first few runs really early in the morning...to avoid the glare of onlookers (or even my family). And now I find this is my regular running time as I find it sets me up brilliantly for the day.

Finally, have an idea of a 4-5k route (which is about the distance for week 1 if you include the warm up and warm down walks)...preferably one that doesn't take you too far from your start point in case you need to abort.

Good luck - I hope you manage to get out there and get as much satisfaction out of C25K as I have.

[kmcxo]

I run in my suburb and I tend to go out between 9:30am - 10:30am and it's relatively quiet with the occasional dog walker around. This helped a lot for me when I was starting running because I did have anxiety but when I realized it wasn't that busy, I gave me the confidence to get up and go for runs everyday. Also running in a park or country road at that time will be even quieter.

If you can't go out as early, it's good to have a partner to start off with. For some reason I instantly feel more confident if I have someone walking/running with me. I know it's all in my head but I feel like it looks more normal and it takes away some anxiety. Even just doing that first run with a partner I believe will help get rid of some of your anxiety and will help with your confidence to start the program

[Idolitorus Graduate]

I know this post is over a week old now but I hope that you did manage to take that first step.

I didn't like seeing or passing people, either those that I know in a friendly 'Hi how are you' kind of way or complete strangers.

Then I thought, how often have I seen people out and running; then how often have I looked at those people and either said or felt something negative towards them?

I have seen lots of runners of all different sizes and ages, mostly they passed by with barely a thought at worst, at best I felt a little guilty that they were bigger than me and still out there doing it. I have never felt amusement or incredulity at them running. Ever.

Am I so different to anyone else? Of course not, so probably those people I pass either don't think twice about me (according to my wife I am not the centre of the universe - go figure) or they may even chew their lip and think, should I take that up?

A cheap T-shirt and trainers are fine to start off with. Then, once you can justify it to yourself because you are going to carry on, start investing in some running items. I just did W3 R1 this evening. I was you 3 weeks ago. You could be me in 3 weeks time.

I hope you post again. Good luck.

[mfamilias Graduate]

So? Have you taken the step? If not, c'mon in, the water's great.